WODS
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Jul 22nd, 2017

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Saturday Team WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 400 M Run 4 Min TABATA Russian KBS (70/53) Mobility Banded Shoulder Walking Sampson 200 ft Metcon (AMRAP – Reps) “Final Countdown” 2 Rounds: 3 Min AMRAP: 200 Meter Run, Max Pull Ups Rest 1:00 3 Min AMRAP: 200 Meter Run, Max Double Unders Rest 1:00 3 […]

Jul 21st, 2017

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Friday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 3x 200 m run+10 tire flips Banded shoulder Banded Hip Couch 20 min to complete Snatch work and 20 min to complete cleans Power Clean (5×1) Workup to a heavy single Squat Clean (5×1) Workup to a heavy single Squat Clean and Jerk (5×1) Workup to a […]

Jul 20th, 2017

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Thursday WOD (Fundamentals)

Guns Out CrossFit – Fundamentals Warm-up (No Measure) Introduction to Assault Bikes Sampson Metcon (Time) “Moore” 15-12-9 Ring Row Push-Ups (Hand Release) Air Squat *200 m run buy in and buy out

Jul 20th, 2017

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Thursday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 400 m row 4 min tabata Med ball Sit Ups (20/14) Arm Swings/Leg Swings Sampson Metcon (AMRAP – Reps) 20 min AMRAP: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24/20) 40 Sit ups 30 Pull Ups 30 Barbell Facing Burpees 20 Cleans (135/95) 20 Jerks (135/95)S1 […]

Jul 19th, 2017

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Wednesday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 2 Rounds of 200 m run 50 DU’s 15 Squat Jumps Arm swings/leg swings Couch Banded hip Back Squat 15 min to find 1rm Front Squat 15 min to find 1rm

Jul 19th, 2017

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Wednesday WOD

Guns Out CrossFit – Fundamentals Warm-up (No Measure) Dynamic Warmup (Butt Kicks,Russian,Duck Walk,Bear Crawl) Mobility PVC Pass Throughs Couch Metcon (Time) “Fran for beginners” 21-15-9 Thrusters (bar) Pull-Ups

Jul 18th, 2017

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Tuesday Team WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 10 min EMOM 20 Mountain Climbers 5 Push Press (115/75) from rack Banded hamstring Good Mornings Metcon (Time) “Team WOD” 800 m partner run straight into 10-9-8-7-6-5-4-3-2-1 Deadlifts (185/135) Toes To Bar*one athlete completes deadlifts while other completes toes to bar then switches on […]

Jul 18th, 2017

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Tuesday WOD

Guns Out CrossFit – Fundamentals Warm-up (No Measure) Dynamic 4 min tabata Vups Weighted sit ups Couch Stretch Hip Stretch Metcon (No Measure) Movements: (Barbell) Power Snatch/Hang Power Snatch Front Squat/Back Squat/Overhead Squat WOD: EMOMx12 min Even 10 Weighted Lunges Odd 15 Sit Ups

Jul 17th, 2017

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Monday WOD

Guns Out CrossFit – Fundamentals Warm-up (No Measure) 1200 m row (teams) Power Cleans/Hang Cleans 10 min EMOM 2 Power Cleans+ 1 Hang Clean Metcon (Time) Movements: Knee Raises/Toes to Bar/Banded Pull Ups/Jumping Pull Ups WOD 10-9-8-7-6-5-4-3-2-1 Push Ups Wall Ball

Jul 17th, 2017

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Monday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 50 ft of each Russian Kicks Butt Kicks Inch Worm Walking Lunges Duck Walk Bear Crawl No static mobility necessary Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunScaling Option A 30 squats 19 power […]